I coach: Team Rogue Cedar Park | True Grit Cedar Park | Virtual 1:1
Background: I started running in 1980, when I was eight years old. My earliest racing memories are from Mountain View, California, racing other kids my age in the Runner's World parking lot. I ran on club teams, first with the YMCA and then the Texas Roadrunners, followed by junior high, high school, and college teams.
At the University of Texas, I ran under legendary coach Stan Huntsman, winning the 1994 Southwest Conference championship in the 3,000m steeplechase. Although the steeplechase was my primary collegiate event, my favorite race has always been the mile. While at UT, I studied Anthropology and Kinesiology, learning from professors Dr. Jack H. Wilmore and Dr. Robert M. Malina. I've always had a passion for understanding human adaptation.
I've worn many hats in the Austin running community, including running specialty retail manager, coach, race director, and chip timer. I've worked with RunTex, RunFAR, and Rogue Running.
I'm married with four kids, with a 22-year age difference between my first and fourth kiddo.
Years Coaching & Philosophy: I started coaching in 1993. I've been fortunate to run under and learn from some remarkable coaches, beginning with my father, Don O'Neal, and including Sam Sitonik, Dan Green, Phil Delevan, Chris Schrader, Stan Huntsman, Paul Carrozza, and Mark Townsend. Each has helped shape my understanding of running and coaching.
I believe workouts should be specific, progressive, and fun. Training should build you up mentally as well as physically in preparation for each peak performance. My goal is to develop stronger, more durable runners who can enjoy a lifetime of running.
Whether you're training for your first half marathon, preparing for a marathon, chasing a personal record, or working toward a Boston Marathon qualifying time, I believe the key is finding the right next step in your development.
I use a three-pronged compass of weekly mileage, long-run development, and fitness level (VDOT) to help guide training and assess readiness. Recovery is essential to producing results, so regular down weeks, easy running, and cross-training are built into our training plans.
My coaching combines structured group training with individualized preparation. In Team Rogue, I develop training plans around each runner's goal race, current fitness, experience, and training needs. We meet to review and refine those plans, integrating shared group workouts with personalized benchmarks and race-specific preparation. In True Grit, I coach progressive group workouts, helping runners execute them effectively and make adjustments when needed.
Best advice for new Rogues: Stay firmly connected to why you are training, and reaffirm it regularly. Have faith that the work and time you're investing will produce results. Avoid the temptation to compare your journey to others; everyone follows their own path. Have fun!
Most memorable run/race: I've had many memorable races, but one in particular was a cross-country race in Houston in the early '80s. It was a very rainy day, and several races had taken place before mine. By the time my race started, no one realized that the back section of the course had flooded, with water four to six feet deep in some places.
Several of my competitors and I decided we'd have to swim to finish the race. And we did! I had so much fun with that unexpected obstacle.
Interesting fact: In 2004, I built the first RogueRunning.com website using designs by Anne Stevenson. Before that, I served as Director of RunTex University's training programs in the early 2000s, developing training plans for runners of all abilities. I also coached Austin Marathon training groups for Rogue from 2004 to 2007.